7 days 6 ex
Your 7-day workout plan, tailored to help you achieve your
fitness goals.
About This Workout Plan
This strength training workout spans over 4 weeks, with 7 workout days
per week.
Guidelines
- Clone, change the weeks or delete the workout.
- Click on input rows to update your progress.
- Save changes to track your progress week by week.
Barbell Plate Ab Twist
Weighted Plank
Russian Twist
Body Weight Hanging Leg Raise
Bicycle Crunch
Weighted Chin Up
Dumbbell Incline Bench Biceps Curl
Barbell Reverse Grip Biceps Curl
Machine Biceps Curl
Dumbbell Hammer Biceps Curl
Cable Rope Biceps Curl
Machine Assisted Chin Up
Cable Standing Shoulder Press Standing
Dumbbell Seated Shoulder Press
Barbell Standing Shoulder Press
Dumbbell Side Lateral Raise
Cable Front Raise
Dumbbell Arnold Press
Barbell Flat Bench Press
Machine Chest Press
Cable Crossover High Angle
Dumbbell Flat Bench Fly
Dumbbell Decline Bench Press
Weighted Push Up
Barbell Deadlift
Machine Leg Press
Dumbbell Goblet Squat
Body Weight Bulgarian Split Squat
Barbell Squat
Machine Calf Raise
Dumbbell Bent Over Row
Machine Chest Supported Row
Weighted Pull Up
Cable Seated Row
Barbell Pendlay Row
Cable Wide Grip Lat Pull Down
Barbell Glute Bridge
Dumbbell Hip Thrust
Machine Glute Ham Raise
Body Weight Glute Ham Raise
Cable Pull Through
Barbell Sumo Deadlift
Meals suggestion
-
Oatmeal with Protein Powder and Berries
x 400g
Proteins 25
g
Fats 10g
Carbs 60g
-
Greek Yogurt with Honey
x 200g
Proteins 20
g
Fats 5g
Carbs 15g
-
Grilled Chicken with Quinoa and Vegetables
x 500g
Proteins 40
g
Fats 10g
Carbs 45g
-
Almonds
x 30g
Proteins 6
g
Fats 14g
Carbs 5g
-
Salmon with Brown Rice and Broccoli
x 400g
Proteins 30
g
Fats 15g
Carbs 40g
-
Scrambled Eggs with Spinach and Whole Grain Toast
x 300g
Proteins 30
g
Fats 15g
Carbs 30g
-
Protein Shake
x 250g
Proteins 25
g
Fats 5g
Carbs 10g
-
Turkey Wrap with Avocado and Vegetables
x 450g
Proteins 35
g
Fats 12g
Carbs 40g
-
Carrots with Hummus
x 150g
Proteins 4
g
Fats 5g
Carbs 10g
-
Beef Stir-fry with Brown Rice
x 500g
Proteins 45
g
Fats 20g
Carbs 50g
-
Smoothie with Spinach, Banana, and Protein Powder
x 350g
Proteins 25
g
Fats 5g
Carbs 35g
-
Cottage Cheese with Pineapple
x 200g
Proteins 20
g
Fats 2g
Carbs 15g
-
Tuna Salad with Chickpeas
x 400g
Proteins 40
g
Fats 15g
Carbs 30g
-
Rice Cakes with Peanut Butter
x 100g
Proteins 8
g
Fats 8g
Carbs 20g
-
Pork Chops with Sweet Potatoes and Asparagus
x 450g
Proteins 35
g
Fats 10g
Carbs 50g
-
Chia Seed Pudding with Almond Milk
x 250g
Proteins 8
g
Fats 10g
Carbs 20g
-
Hard-Boiled Eggs
x 100g
Proteins 12
g
Fats 10g
Carbs 1g
-
Chicken Caesar Salad
x 400g
Proteins 35
g
Fats 15g
Carbs 20g
-
Mixed Nuts
x 30g
Proteins 6
g
Fats 15g
Carbs 9g
-
Shrimp Tacos with Cabbage Slaw
x 400g
Proteins 30
g
Fats 12g
Carbs 35g
-
Whole Wheat Pancakes with Maple Syrup
x 300g
Proteins 12
g
Fats 5g
Carbs 60g
-
Protein Bar
x 60g
Proteins 20
g
Fats 8g
Carbs 25g
-
Baked Lemon Herb Chicken with Couscous
x 450g
Proteins 40
g
Fats 10g
Carbs 45g
-
Celery with Cream Cheese
x 150g
Proteins 4
g
Fats 6g
Carbs 8g
-
Stuffed Peppers with Brown Rice and Turkey
x 500g
Proteins 30
g
Fats 15g
Carbs 40g
-
Greek Yogurt with Granola
x 300g
Proteins 20
g
Fats 10g
Carbs 40g
-
Banana
x 120g
Proteins 1
g
Fats 0g
Carbs 27g
-
Lentil Soup with Whole Grain Bread
x 450g
Proteins 30
g
Fats 5g
Carbs 50g
-
Beef Jerky
x 50g
Proteins 10
g
Fats 7g
Carbs 3g
-
Grilled Tilapia with Sautéed Vegetables
x 400g
Proteins 35
g
Fats 9g
Carbs 18g
-
Overnight Oats with Almond Butter
x 300g
Proteins 15
g
Fats 10g
Carbs 50g
-
Trail Mix
x 100g
Proteins 6
g
Fats 14g
Carbs 24g
-
Stuffed Chicken Breast with Spinach
x 400g
Proteins 40
g
Fats 15g
Carbs 20g
-
Veggies with Guacamole
x 150g
Proteins 5
g
Fats 8g
Carbs 15g
-
Beef and Broccoli with Cauliflower Rice
x 500g
Proteins 35
g
Fats 12g
Carbs 30g